Recipes · South African · Stews
Potjiekos (Layered Pot Stew)
One serving has 575 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (165%), pyridoxine (90%), selenium (73%), vitamin A (73%) and vitamin K (68%). Ready in 135 minutes.
- Preparation: 15 min
- Cooking: 120 min
- Makes: 1 serving (575 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef
Ingredients
- 180 g Beef chuck, raw
- 50 g Onions, raw
- 60 g Carrots, raw
- 80 g Potatoes, raw
- 40 g Cabbage, green, raw
- 4 g Garlic, raw
- 0.3 g Bay leaves
- 10 g Vegetable oil
- 1 g Salt
- 150 g Water
Method
- Brown the beef in the oil at the bottom of a heavy pot (traditionally a cast-iron potjie) for 5-6 minutes.
- Layer the onion, garlic and bay leaf over the meat, followed by the carrots, then the potatoes, then the cabbage on top, without stirring.
- Pour the water gently down the side of the pot and season with the salt.
- Cover with a tight-fitting lid and simmer very gently for about 2 hours, resisting the urge to stir, until the meat is tender and the vegetables are cooked through.
- Serve straight from the pot, spooning down through the layers.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 575 kcal | 27% |
| Carbohydrates | 28.3 g | |
| Water | 469 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 38 g | 79% |
| Tryptophan | 0.43 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1.2 g | |
| Fat | 35.4 g | |
| Monounsaturated | 14.5 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.1 g | |
| Saturated | 12.2 g | |
| Trans-Fats | 1.6 g | |
| Cholesterol | 119 mg | |
| Calcium | 93 mg | 9% |
| Copper | 0.3 mg | 33% |
| Iron | 5.2 mg | 29% |
| Magnesium | 72.5 mg | 23% |
| Manganese | 0.45 mg | 25% |
| Phosphorus | 424 mg | 61% |
| Potassium | 1,283 mg | 27% |
| Selenium | 40.4 µg | 73% |
| Sodium | 587 mg | |
| Zinc | 13.2 mg | 165% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.4 mg | 36% |
| Niacin (vitamin B3) | 8.8 mg | 63% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 1.2 mg | 90% |
| Folate (vitamin B9) | 56.2 µg | 14% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 139 mg | 33% |
| Vitamin A | 511 µg | 73% |
| Vitamin C | 39 mg | 52% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 61.3 µg | 68% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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